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What are you or what did you train today?

[TABLE="width: 552"]
[TR]
[TD]walk machine 3 degrees[/TD]
[TD]machine rows[/TD]
[TD]medium pulldowns[/TD]
[TD]upright rows[/TD]
[TD]chinups[/TD]
[TD]dumbell curls[/TD]
[TD="colspan: 2"]one arm cable curls[/TD]
[/TR]
[TR]
[TD]15min 6.5km/h[/TD]
[TD]4x6/75kg (1m)[/TD]
[TD]3x8/61kg (1m)[/TD]
[TD]4x6/40kg (1m)[/TD]
[TD]6, 5 (1m)[/TD]
[TD]3x8/2x15kg (1m)[/TD]
[TD="colspan: 2"]3x8e/15kg (1m)[/TD]
[/TR]
[/TABLE]
 
[TABLE="width: 488"]
[TR]
[TD]walk machine 1.5degrees[/TD]
[TD]bench press[/TD]
[TD]overhead press[/TD]
[TD]dips[/TD]
[TD]overhead tricep press[/TD]
[TD="colspan: 2"]one arm tricep cable extension[/TD]
[/TR]
[TR]
[TD]10min 6.5km/h[/TD]
[TD]3x5/90kg (2m)[/TD]
[TD]3x8/40kg (1m)[/TD]
[TD]2x10 (1m)[/TD]
[TD]3x7/33kg (1m)[/TD]
[TD="colspan: 2"]3x10e/15kg (30sec)[/TD]
[/TR]
[/TABLE]
 
spartacus said:
[TABLE="width: 488"]
[TR]
[TD]walk machine 1.5degrees[/TD]
[TD]bench press[/TD]
[TD]overhead press[/TD]
[TD]dips[/TD]
[TD]overhead tricep press[/TD]
[TD="colspan: 2"]one arm tricep cable extension[/TD]
[/TR]
[TR]
[TD]10min 6.5km/h[/TD]
[TD]3x5/90kg (2m)[/TD]
[TD]3x8/40kg (1m)[/TD]
[TD]2x10 (1m)[/TD]
[TD]3x7/33kg (1m)[/TD]
[TD="colspan: 2"]3x10e/15kg (30sec)[/TD]
[/TR]
[/TABLE]
Click to expand...

Are you still doing sprint work ?
 
I wanted to train for 200m comp but injured my Achilles tendon; it mainly hurts going around bends.

so as season is near end, have focused on 60-100m, although I am running slow at 8.4 for 60m.

I would still do sprints, even if was not competing. great leg exercise.
 
Beltless Deadlift
220kg x 4,4
225kg x 4,4,4

OHP 65kg x 6,6,6,6

Cable rows
--
OHP from rack. I prefer from ground typically but am lazy now
 
[TABLE="width: 617"]
[TR]
[TD]walk machine[/TD]
[TD]upright rows[/TD]
[TD]medium pulldowns[/TD]
[TD]machine rows[/TD]
[TD]close grip puldowns[/TD]
[TD]barbell curls[/TD]
[TD]bicep chinups[/TD]
[TD="colspan: 2"]walk machine[/TD]
[/TR]
[TR]
[TD]35min 6.5km/h[/TD]
[TD]4x6/45kg (1m)[/TD]
[TD]4x6/68kg (1m)[/TD]
[TD]4x6/70.5kg (1m)[/TD]
[TD]4x7/70.5kg (1m)[/TD]
[TD]4x6/36kg (1m)[/TD]
[TD]2x4 (1min)[/TD]
[TD="colspan: 2"]10min 6.5km/h[/TD]
[/TR]
[/TABLE]
 
[TABLE="width: 552"]
[TR]
[TD]walk machine 1.5 degrees[/TD]
[TD]overhead press[/TD]
[TD]bench press[/TD]
[TD]flies[/TD]
[TD]overhead tricep press[/TD]
[TD="colspan: 3"]one arm cable extensions[/TD]
[/TR]
[TR]
[TD]15min 6.5km/h[/TD]
[TD]4x6/40kg (1m)[/TD]
[TD]4x6/70kg (1m)[/TD]
[TD]4x8/2x15kg (1m)[/TD]
[TD]4x8/28kg (1m)[/TD]
[TD="colspan: 3"]2x10e/15kg (non-stop)[/TD]
[/TR]
[/TABLE]
 
I always thought you were a bit underhanded !!

Do people use the term chin up for underhand and pull up for over hand ??? Or is that a pommie kunce thing ?
 
[TABLE="width: 552"]
[TR]
[TD]walk machine 3 degrees[/TD]
[TD]single box squats[/TD]
[TD]lunges[/TD]
[TD]stepups 61cm[/TD]
[TD]single leg curls alternate[/TD]
[TD]hypers (weight behind neck)[/TD]
[TD]single seated calfs[/TD]
[TD]skipping one leg [/TD]
[/TR]
[TR]
[TD]15min 6.5km/h[/TD]
[TD]3x10e/broomstick (1m)[/TD]
[TD]3x6e/30kg (1m)[/TD]
[TD]3x6e/broomstick (1m)[/TD]
[TD]3x8e/10kg (1m)[/TD]
[TD]3x10/10kg (1m)[/TD]
[TD]4x12e/15kg (30sec)[/TD]
[TD]3x30e non-stop)[/TD]
[/TR]
[/TABLE]
 
spartacus said:
[TABLE="width: 552"]
[TR]
[TD]walk machine 3 degrees
[/TD]
[TD]single box squats
[/TD]
[TD]lunges
[/TD]
[TD]stepups 61cm
[/TD]
[TD]single leg curls alternate
[/TD]
[TD]hypers (weight behind neck)
[/TD]
[TD]single seated calfs
[/TD]
[TD]skipping one leg
[/TD]
[/TR]
[TR]
[TD]15min 6.5km/h
[/TD]
[TD]3x10e/broomstick (1m)
[/TD]
[TD]3x6e/30kg (1m)
[/TD]
[TD]3x6e/broomstick (1m)
[/TD]
[TD]3x8e/10kg (1m)
[/TD]
[TD]3x10/10kg (1m)
[/TD]
[TD]4x12e/15kg (30sec)
[/TD]
[TD]3x30e non-stop)
[/TD]
[/TR]
[/TABLE]
Click to expand...

Walk machine??
You still shooting a blunder bust?
 
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